Health Tips

Make Weekly changes
One goal per week
Make slow gradual changes
Review entire list every week to track your adherence to past goals.

If you dropped one of your past goals, make it your present goal instead of going on to a new goal. 

Below is a list of standard goals in no order that is of importance to you

• Track everything for one week

Track eating
-type, time, amount
Track activity
Track sleep
Track natural Schedule
...Track everything

• Fix sleep

Consistency

6 to 8 hours every night

Go to bed and wake up same time everyday

• Water

2-4 liters per day

1 cup every waking hour

Start with 2 cups in the morning
2 cups before every meal

2-3 cups before a workout

• Introduce balance in meals

every meal except snacks includes:
Veggie/fruit
Protein
Whole grains

• If sedentary,

get up and move around 

for 2-5 minutes,

every hour,
up to every 1/2 hour

• Eat healthy carb and protein before and after workout

Snack size before workout

Also Add healthy fat after workout

• First 30 minutes of your day:

Do most convenient cardio
If you can't do 30 min at a time,
Accumulate throughout the day
Up to an hour every day

• Eat the nutritious things first

veggies/fruits/whole grains/dairy/lean meats

• Introduce more veggies and fruit

At least 1 cup per meal
Make these your snacks

• Introduce strength training

Basic moves to be done at least twice per week:

Press
Squat
Pull
Hip hinge
Plank

• Switch to all Whole grains

Read the ingredients.

Look for the item that has the least ingredients and the most natural ingredients.

• Increase protein

Up to 1 gram per pound lean body mass
1/2 if you don't want to gain strength or muscle

• Set fitness goal

Performance not aesthetic 

Go faster, go longer, get stronger
Get a personal trainer to teach you proper form,
devise a training plan

6 months maximum with trainer

• Frequency of meals

Every 2-4 hours
If every 2 hours:
veggie/fruit snacks in between full meals

• Make appt. with dietitian every year,

 if you can't keep a consistent nutrition plan 

• More on Strength training

Train twice a week,

Then three days per week,

up to Four days a week

if you want to gain strength and muscle 
-split: upper/lower body or push/pull (anterior/posterior chain)

• Get a massage once a month

• endurance

-15 reps (or 30 sec), 3 to 5 sets,

circuit

decrease the rest time between sets every week

from 30 seconds to 45 to 60 seconds per set

• strength training

supersets
-5 reps, 3 to 5 sets
Increase 5# every week

• Strength training

Is about volume
no set length of workout
mentality should be:
get reps in and get out
efficiency

• Strength training

active rest
walking/bike/row at low intensity
3-5 minutes between sets
1 hour on rest days.